WEDNESDAY 9-7-16

WARM UP 3X

200 m run or Row

15-20 sec chin up Hold
10 X GOOD MORNING W/ Trainning Bar
20 Mountain climbers
10 Shoot Thrus
20 Alt leg V ups
SKILL WORK 12 min Emom

2-4 STRICT PULL UPS emom for 12 Min

CHALLENGE W/ Weight

 

Conditioning:

5 rounds for time

-7 Deadlifts (225/155)
-4 Lateral Bar-over Burpees
-5 Deadlifts
-6 Lateral Bar-over Burpees
-3 Deadlifts
-8 Lateral Bar-over Burpees
-1 Deadlifts

-50 M OH Carry w/ 45/25  plate

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